CrossFit 3.15.19

CrossFit Conifer - CrossFitWarm-up (No Measure)90 sec. Bike or Row @ Easy Pace 10/10 Banded Push Press 60 sec. Bike or Row @ Moderate Pace 10 Banded Push Ups 30 sec. Bike or Row @ Hard Pace 15 Scap Pull Ups 10 Kipping SwingsCrossFit Games Open 19.4 (Ages 16-54) (AMRAP...

CrossFit 3.14.19

CrossFit Conifer - CrossFitWarm-up (No Measure)3 rounds: 5 Burpees 30 ft. Bear Crawl 10/10 Plank Shoulder TapsMetcon (No Measure)Goat Day 19.4 EMOM 20 Odd: Movement 1 Even: Movement 2Practice Example: Odd Minutes: 5 Power Snatches (40%) Even Minutes: 1 Rope Climb Cardio Example: Odd Minutes: 12 Calorie Row Even Minutes:...

Conifer Fitness 3.14.19

CrossFit Conifer - Conifer FitnessWarm-up (No Measure)2 min air bike (2x through) 15/15/15 second plank hold (center/right/left) Chataranga, up dog, down dog (5x through) 20 (10 each side) walking lungesMetcon (Time)800 m row buy-in 20 Push-ups 30 Ring Rows 40 Air Squats 50 Russian Twists with single DB 40 Air...

Conifer Strength 3.14.19

CrossFit Conifer - Conifer StrengthSnatch Balance (1 x 2)* Work up to a challening 2. Rep scheme: 2 x 3 3 x 2Squat Snatch (5 x 2 @ 65%)Bent Over Row (3 x 5)* snatch-width grip

HSP 3.14.19

CrossFit Conifer - High School ProgramWarm-up (No Measure)250 m Row 10 DB Strict Press 10/10 Flutter Kicks 10/10 Alternating LungesSplit Jerk (6 x 4 @ 65%)Metcon (Time)For Time: 1000/800 Meter Row 50 Wallballs (20/14) 30 Toes to Bar

MSP 3.14.19

CrossFit Conifer - Middle School ProgramWarm-up (No Measure)250 m Row 10 DB Strict Press 10/10 Flutter Kicks 10/10 Alternating LungesSplit Jerk (6 x 4 @ 65%)Metcon (Time)For Time: 1000/800 Meter Row 50 Wallballs (20/14) 30 Toes to Bar